How can I break this down into smaller parts?

I’ve mentioned feeling overwhelmed in past posts. For me, overwhelm comes with anxiety, questioning myself and my abilities, and feeling stuck- unsure of what exact next step has the best chance of making this all go away.

Overwhelm happens when I sweep all my “to dos,” others’ needs and expectations, and my own ideas and aspirations into a big pile then berate myself for not getting it all done.

Putting that out there feels like a confession. It feels like I should follow with, “Yes, I know. I’m sorry. I’ll stop whining.”

The overwhelm is one thing. Triggered feelings of guilt and inadequacy are a second, separate thing. This comes from believing I’m supposed to be able to manage it- whatever the “it” is. After all, I chose to marry it, raise it, work it, run it, lead it, support it. It’s my own fault. These two are so close coupled they can appear like one, big paralyzing event.

There’s a fair amount of ongoing thought and coaching work to do to reprogram that belief and find some relief. It starts with observing the pattern, naming, sitting with it, and then starting to break it apart.

Taking a closer look at all the pieces helps see them each for what they are— not quite as scary. From here you can unearth a new perspective and find alternative thoughts or ways out.

If you’re feeling overwhelmed today, here’s your journal prompt*. How might you break “this” (that big thing right in front of you) down into smaller parts?

Can you pick up and look at each one?

Can they be broken down further?

What are they? Can you name them?

Which one is tugging at you to address first?